We know we have to eat fatty fish often but why all the fuss around these slippery swimmers?  Seafood is one of the richest sources of omega-3’s. Omega-3’s are (if you haven’t read this 100 times already!) the essential fatty acids our bodies do not make on their own so we must get from food.  Omega-3’s found in fish can help prevent heart disease, aid in weight loss and are good for your brain. Let’s get down to business and talk salmon, a favorite fatty fish of the Nutritious Life team. Did you know that pacific salmon alone has seven variations?  We want to help you understand the differences so you don’t have to stare in bewilderment the next time you’re at the fish counter at all the colors and varieties lying before you.

To Farm or not to Farm?

Farm raised salmon is more likely to contain PCB’s, which are harmful chemicals and environmental pollutant that is a byproduct of industrial production.  It is sometimes found in fish oil and fish feed.  Farm raised salmon also tends to be fattier due to farm conditions. On farms, the fish are contained in small areas, and are less active than wild salmon.  Wild salmon are leaner because of their active life in the wild.  As a result of these differences, wild salmon tend to be higher in protein and lower in fat than farm raised. Wild salmon consume a more natural diet and are less likely to contain and pass along pesticides or other harmful substances from their diet or the waste in the farming waters.

Mercury

Many people are concerned about the effects of mercury levels in salmon (and all fish), but it turns out salmon is actually on the list of lower mercury fish.    When farmed and wild salmon were tested for mercury levels, wild salmon had three times more mercury than farmed.  However, the levels detected were well below what is considered “safe.” For even more good news, experts say that the benefits of eating salmon in general far outweigh the risks, so moderate consumption is highly recommended.

There are several different species of salmon depending on whether they are Pacific or Atlantic, fresh river dwelling, as well as their size and shape.  The available species come in different sizes and colors and vary slightly in nutritional content.  Some, such as the Coho, are more depleted and overfished than others so keep this in mind when shopping for the perfect salmon.

Here is a simple nutritional breakdown of common types of salmon based on a 3 oz serving:

Atlantic Salmon

• 142 calories
• 19.84 g protein
• 6.34 g total fat

Pink Salmon

• 116 calories
• 19g protein
• 3.5 g total fat

Chinook Salmon

• 179 calories
• 19g protein
• 10.43 g total fat

Chum Salmon

• 120 calories
• 20.14g protein
• 3.77 g total fat

Sockeye Salmon

• 168 calories
• 21.3g protein
• 8.56 g total fat

Check out seafoodwatch.org for a comprehensive list of your favorite fish and latest info about mercury.

We all know that gel ice packs are great for icing injuries and keeping food cold. But, have you ever wondered- what’s that blue goo inside my ice pack? Have you ever even thought about if these cold packs are harmful to your health? Well, we’ve found that most gel packs contain three chemical substances that are non-toxic (so long as you don’t ingest them!). These chemicals are colorless, odorless, and tasteless. The electrical blue color, while easy on the eyes, is simply a precautionary measure to detect any leakage. Although not poisonous, ice packs can cause mild freezer burn so wrap them in a towel before placing them on the skin, and keep the ice packs on an injured site for no more than 15 minutes. Want to err on the side of caution? Sick of the old school blue ice packs? Go back to the basics and use bags of ice or even bags of frozen vegetables, which are always safe alternatives!

Time: 30 minutes
Serves: 12

INGREDIENTS
•    1 cup white whole wheat flour
•    1 cup almond meal
•    1⁄3 cup turbinado sugar
•    2 teaspoons baking powder
•    1⁄2 teaspoon baking soda
•    1⁄2 teaspoon salt
•    1⁄2 teaspoon ground cardamom
•    1⁄2 cup light buttermilk + additional for brushing
•    2 teaspoons almond extract
•    2 tablespoons safflower oil
•    1⁄2 cup dark chocolate chips or chunks
•    3⁄4 cup frozen dark cherries, quartered

DIRECTIONS
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. Combine the flour, almond meal, sugar, baking powder, baking soda, salt, and cardamom in a large bowl. Add the buttermilk, almond extract, and oil. Mix well, until the dry ingredients are completely incorporated.
3. Using a spatula, fold in the chocolate chips, then very gently fold in the cherries just until combined. Do not overmix.
4. Using generous 1⁄4-cup measures, drop the batter about 1″ apart onto the prepared baking sheet. Lightly brush the surface of the scones with buttermilk. Bake 18 to 20 minutes, or until the tops are lightly golden brown and firm to the touch.
5. Serve with 1⁄2 cup fat-free plain yogurt and 1⁄2 teaspoon honey.

WHY WE LOVE THIS RECIPE

Chocoholics prepare; not only is dark chocolate tasty and healthy, but it even has a place at breakfast! We love dark chocolate because it is rich in antioxidants called flavonoids, which have been shown to improve blood vessel function and lower blood pressure.  If you are a cherry on top kind of person, you’ll be happy that these scones are filled to the top with this superstar fruit.  Cherries contain anthocyanins, which fight arthritis and heart disease. We like adding in herbs and spices from morning to night. In this recipe, cardamom shines through in health and taste; cardamom is known for its digestive health properties.  Torbinado sugar is a more natural form of the sweet stuff, and comes straight from the sugar cane itself. It adds the sweetness (we promise it is used in portion control), minus the processing of traditional sugar.  No need to wait for the queen to arrive, feel free to bite into a delicious scone and enjoy, pinkies up!

As the temperature rises outside, it seems as though we are throwing ice cubes in everything! From a morning pick-me-up coffee to a refreshing afternoon herbal tea to a daily dose of water, ice cubes play a central role in our summertime plight to cool down.  These hydrating jewels are often underappreciated so we are taking time to give these cubes the credit they deserve. Not only do they keep our summertime beverages cold and refreshing, but they can even help save time in the kitchen while keeping portions in check. Here are some of our favorite ways to put that ice cube tray to good use this summer:

• Create freshly squeezed citrus cubes:  Squeeze fresh lemons, limes or oranges into a glass.  Add some water to dilute. You can even add some zest for extra flavor.  Pour into ice cube tray and freeze.  Once frozen, add cubes to water or iced tea for a burst of flavor.

• Freeze thinly sliced fruit: Add small slices of fresh strawberries, peaches or cucumbers to water and freeze in cubes. Your glass will not only look more attractive, but as the ice melts, it will taste better too.  All with an added bonus of vitamins, minerals and antioxidants from the fruit.

• Spice up cubes with herbs: Freeze fresh mint or rosemary with water in ice cubes trays.  When melted, it makes a refreshing and unexpected addition to iced tea or water.

• Sweeten water with juicy cubes: Craving something sweeter? Fill your ice cube tray with your favorite 100% juice – I like pomegranate or grape.  Once frozen, toss ice cubes into your (or your children’s) glass of water.  The juice will add sweetness to the water but will also be diluted, helping to avoid excess sugar and calories.

• Blend smoothie bites: Blend your favorite fruits (strawberries, banana, mangoes, blueberries) until smooth. Pour into ice cube trays and freeze.  Enjoy your very own smoothie bites!

• Concoct creamy yogurt chews: Craving something creamier?  Try adding in some non-fat Greek yogurt.  Blend 1, 6oz container of Greek yogurt with a large banana, ½ cup fresh (or frozen blueberries) and a peach.  Blend until smooth, pour into trays, freeze and voila – a perfect afternoon treat rich in calcium, protein and potassium!

• Cool down coffee: Freeze leftover coffee and add the cubes to the next morning’s batch.  It will keep iced coffee cold without diluting it, helping to keep that caffeine buzz going all day.

• Pack portion-controlled savory cubes: Freeze small batches of tomato sauce, chicken broth or pesto for later use.  Pull out one or two as needed.  It’s a great time saver during the week as you can just pop from the tray and whip up dinner, without having to defrost the whole batch.  Great for portion control!

INGREDIENTS

• Mixed baby greens
• 4 to 6 shrimp, steamed and peeled
• 2 slices avocado (about ¼ avocado)
• 2 hearts of palm spears (canned in water), sliced
• 1 lemon

DIRECTIONS

1. In a serving bowl, toss greens with shrimp, avocado, and hearts of palm.

2. Squeeze on lemon juice and season with salt.

WHY WE LOVE THIS RECIPE

The little sea crustacean that tops this salad is high in protein with only 1 gram of fat per serving, making it just about everyone’s friend.  Shrimp is also loaded with selenium, a powerful mineral known to help prevent cancer and maintain healthy hair, skin and nails.   Hearts of palm are one of those veggies that most people, if questioned, have no idea just where they come from! Well, here’s the answer. This nutrient packed silky veggie comes from the core of certain palm trees in the pacific. Similar in texture to artichoke hearts, they are a great way to add both texture and flavor to a salad.  Contrary to popular belief, they are also low in fat.  One cup of these ivory beauties has less than 1 gram of fat.  And, why we really love this recipe? It’s oh-so-easy to make!



Want to feel sexier? Ditch the lingerie and lace up those sneakers, throw on that sports bra and hit the gym! Research shows that women who exercise not only have increased levels of body satisfaction but also have stronger sexual desires. The hormones released during exercise relieve stress and increase confidence, self-image, and mood, making you more likely to initiate intimate time with your sweetie. And believe us, your partner will notice too. Why? Because when you feel beautiful and sexy – you instantly become beautiful and sexy! Experts also believe that people who are mentally and physically fit are more likely to have good sex lives. So if you are looking to bring sexy back (into the bedroom), be sure to hit the gym before you hit the sheets.

NLT: Heat up the bedroom with one of this season’s hottest workouts – pole classes!  Think we are talking about the been-there, done-that pole classes on the bachelorette party circuit? Think again! From yoga pole to salsa pole to belly pole, these new pole-fusion trends are dancing their way into one major workout movement. These classes are sassy, calorie-torching workouts that benefit your body and mind. Check out Pole Fitness Association to find a studio in your state. You can also check with your local gyms as many offer introductory classes and series to build seduction skills and keep blood flowing.

Thinking of skipping your annual vacation this year because there is just too much to do? You’re not alone. Nearly 1/3 of Americans don’t use all of their allotted vacation time. You may think you are being a stellar employee by sticking around to help out at work, but skipping a vacation can actually make you more burned out less productive. In fact, research shows that workers are 25% more productive after returning from a vacation. Vacations are a great time to rest, refresh and recharge, so go ahead and plan that hard-earned vacation. And remember – a vacation is not a luxury…it’s a necessity!

NLT: Looking to do something different this summer? Why not participate in the world’s largest food fight? Each August, a giant tomato fight descends upon the tiny town of Bunol, Spain. In honor of this weeklong festival, 30,000 people gather to participate in a fun-spirited tomato battle! And with them comes 90,000 pounds of tomatoes ripe for battle. Check out  www.latomatinatours.com for more info.  And only a 45 minute train-ride from the beautiful Spanish coast, Bunol is the perfect summer destination. Delicious food, beautiful beaches and a tomato-covered afternoon of fun? Now that sounds like a vacation the whole family can enjoy! If Europe is too exotic for you, then embrace your inner child and have a water fight in your backyard instead.

Did your dog ruin another pair of your favorite shoes? Did your significant other forget to pick up groceries again? Did your kids spill grape juice all over your new white carpet? Let’s face it: we all get angry! While keeping it bottled up inside may seem like the right thing to do sometimes, research shows that letting out some aggression may actually help keep stress levels in check. Research also shows that by expressing anger, we are more likely to make better decisions in general. Since anger is easier to manage when it’s expressed, letting it out will help you cope and move on to more stress-free days. So go ahead, let it out! Just make sure you do it in a productive manner.

NLT: Looking for a new way to express your anger without looking like a maniac? Why not try letting out aggression and toning muscles? Yes, it’s possible to do both! We suggest blowing off some steam with Capoeira. From the land famous for acai, supermodels, and sublime beaches, Capoeira is a hot trend to come from the fabulous country of Brazil. It combines dance with martial arts for an active workout that’ll let you channel your stress and anger in a healthy, fun and beautiful way.  To learn some basic moves check out: http://capoeirauniverse.com/capoeira-moves/basic-capoeira-moves-list/.

Need to catch up on some zzzs? Ditch your traditional mattress and try sleeping in a hammock. No longer just a relaxing summertime swing, over 10 million people worldwide are now choosing to sleep in hammocks. Sound crazy? Well, researchers think these rocking cradles may be the answer to your sleep problems. The Journal of Current Biology reports that the gentle rocking motion found in hammocks adds a lulling sense of comfort that helps induce sleep. This not only helps you fall asleep faster but also stay asleep longer. In fact, swaying back and forth increases the time you spend in a deep non-dreaming state, which is the key component to a good night’s sleep. Hammocks also contour to your body’s natural shape, eliminating all pressure points for one enjoyable night of sleep. Turns out babies may not be on the only ones who can benefit from a little gentle rocking when it comes to sleep.

NLT: Sick of those long nights spent tossing and turning? It’s time to invest in your very own peaceful sleep swing! Check out www.hammocks.com to browse a huge selection and find the one that’s right for you. We love the Brazilian hammock: Made out of thick cotton instead of rope, this hammock is not only comfortable but also durable and affordable. What do you have to lose except for a great night’s rest?

While we all love to be bronzed and beautiful in the summer, all that time in the hot summer sun can leave you and your skin looking exhausted. Months of extra sunscreen application, while extremely important for blocking harmful UV rays, can wreak havoc on your skin. So give yourself a little extra TLC this month with an energizing dose of coffee. Yes, coffee! Coffee is not only a perfect morning pick-me-up beverage, but it can also be a great morning pick-me-up for your skin. A recent study from the University of Tennessee found that topically applied caffeine reduces inflammation of the skin. Coffee grounds act as a natural exfoliant, removing dead cells and revealing fresh and healthy skin. Research also suggests that caffeinated substances such as coffee can help repair cellulite damage. Caffeine reduces the puffiness associated with cellulite by moving fluid quickly throughout the body and also tightens up blood vessels, so skin looks smoother and sleeker. Start your morning off right – with some coffee in the shower!

NLT: Don’t throw away leftover coffee grounds – use them to make your own coffee body scrub. After you’ve had your morning cup, mix 3 tablespoons of the used coffee grounds, 1 tablespoon of sugar, and 2 tablespoons of olive oil in a bowl.  Apply while taking a hot shower. Lather, rinse, dry and voila – a caffeinated way to healthy, smooth, beautiful skin! Looking for more do-it-yourself ways to maintain that healthy glow? Check out more skin care recipes on our website. We love this Carotenoid Protective Mask, as it helps protect against sun damage for firmer, healthier skin. http://www.nutritiouslife.com/carotenoid-protective-mask/